Run - Treadmill (Treadmill) 19:37 [5] 4.02 km (4:53 / km)
8:30am - Opted to just do a short, intense workout - two hard fast hills followed by ludicrous downhill speed. Ran first hill at 10%, 8mph, recover, then second hill at 12% 7.5mph - pegged heart rate to 180bpm on first hill. Ran 12mph at -5% for a few minutes before cooling down.